10 Easy Tips to Jump-Start Your Midlife Self-Care, Part 1
The content in this article is intended for general educational purposes only. Please consult with your doctor regarding your personal health situation.
Amid the crazy pace of modern-day life, finding the time for self-care can sometimes feel impossible. And yet, our hectic schedules are precisely why self-care is so critical. As the Oxford Dictionary states, “self-care is the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.”
If you prioritize everyone except yourself, struggle with establishing new habits, or procrastinate when things feel too big, let’s commit today to taking a different approach. Instead of tackling self-care like a huge new project, start slowly with simple ideas that will only take a few minutes from your day. Hopefully, these will then inspire you to develop your own self-care routine.
Take a 3-Minute Breathing Break
Did you know that by age 75, you’ll have taken over 550 million breaths?
Breathing is a remarkable phenomenon that’s woven into the very essence of life itself. But most of us only think of breathing as an automatic bodily function. Controlled breathing, however, is a powerful practice that can:
Increase lung capacity
Lower blood pressure
Improve digestive function
Boost the immune system
Improve energy levels & physical performance
Decrease stress
Cultivate mindfulness
Help in pain management
Improve focus & mental clarity
Best of all, breathwork is easy to learn and can be done at home, work, or even when you’re stuck in traffic on the evening commute.
Diaphragmatic Breathing (Belly Breathing)
1. Sit or lie in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Breathe slowly through your nose. Focus on expanding your belly more than your chest. The hand on your chest should move very little.
4. Exhale slowly through pursed lips as if you’re whistling and feel your belly move in.
5. Repeat this process for 3 minutes
4-7-8 Breathing
1. Sit or lie in a comfortable position.
2. Completely exhale through your mouth with a whooshing sound.
3. Close your mouth and inhale through your nose to a count of four.
4. Hold your breath for a count of seven.
5. Exhale completely through your mouth with a whooshing sound to a count of eight.
6. Repeat the cycle three more times for four breaths.
Box Breathing (Square Breathing)
1. Sit with your hands in your lap and your feet flat on the floor.
2. Slowly exhale all the air out of your lungs.
3. Slowly inhale through your nose to the count of four.
4. Hold your breath for a count of four.
5. Slowly exhale through your mouth for a count of four.
6. Hold your breath again for a count of four.
7. Repeat this process for 3 minutes.
If you start feeling lightheaded, stop and rest. You can always try again and work up to longer periods.
2. Write Down One Thing You’re Proud of
We all have a pesky inner voice that tries to tear us down and keep us small. So, tell that voice to take a hike!
You might be thinking, “That’s easier said than done. That inner voice is pretty dang loud!”
While it’s true that some thoughts can feel hardwired into our subconscious, our brains can be “re-taught.” Neuroplasticity is the brain’s remarkable ability to reorganize itself by forming new neural connections. This adaptability allows us to change our thought patterns and behaviors.
For example, when you journal regularly about moments you’re proud of, you reinforce positive neural pathways in the brain. Studies have shown that even small, intentional actions can promote brain changes. Over time, you can help retrain your brain to focus more on strengths and achievements rather than self-criticism.
Consider personalizing whichever journal you choose to be a true reflection of yourself. Write a dedication to yourself on the first page. Doodle, sketch, use stamps or stickers - let yourself play.
Then, develop a habit of spending a few minutes reflecting on your day. Did you help a coworker? Say a kind word to the overworked cashier? Stand up for yourself? Or is there a quality you like about yourself?
Your entry can be whatever length you choose. There’s no right or wrong way to journal; only your way.
It’s also a good idea to routinely revisit your entries and reinforce your positive traits. The key is to be consistent. This is a powerful habit that can help transform your beliefs about yourself.
3. Drink an Extra Glass of Water
If the thought of 8 glasses of water makes you want to run for the hills, you’re not alone. According to a recent CivicScience poll, 47% of Americans drink less than three glasses of water daily.
Adding an extra glass of water to your daily routine is one small change with big payoffs. Among other things, adequate hydration can help keep your energy levels up, your mind working at its best, your digestive system functioning correctly, and your skin looking vibrant. There’s even a link between hydration and weight loss, as drinking more water reduces overeating and boosts metabolism.
If plain water bores you, try jazzing things up by adding fresh mint or lime slices. Chunks of watermelon or pineapple work great, too. Give yourself permission to splurge on that herbal tea blend you’ve been eyeing. Or start the day with a cup of warm water and lemon (a morning ritual my Polish friend swears by.)
However you decide to up your water intake, your body will thank you.
4. Declutter a Small Area
According to psychologists, that chaotic mess in your house really does affect your brain. Research has shown that people are less irritable and distracted when they work in an organized environment. Clutter creates chaos, which can overload your brain, reduce working memory, and make concentrating difficult.
If you feel buried by “stuff,” this might be a perfect opportunity to take stock. Maybe there’s a closet or a dresser you’ve always meant to clean. Now’s a great time to take the plunge and go for it!
You can start small and have a plan. There are lots of great strategies out there - don’t keep anything you haven’t worn in two years; keep 1/3, toss 1/3, donate 1/3; donate 1 item for every 1 you buy, etc. Just find the one that works for you.
Before you know it, those little projects will have added up, and you’ll feel the difference.
5. Give Yourself a Hand Massage
If you’re like most people, you don’t give your hands much thought. But given how hard they work for you all day, why not treat them to some well-deserved TLC?
A hand massage is a simple form of relaxation and stress relief. It can improve circulation, flexibility, and pain in conditions like carpal tunnel syndrome or osteoarthritis. Acupuncturists and other alternative medicine providers routinely use acupressure and massage as part of their therapeutic practices.
So, spend a few minutes massaging away that muscle tension in your hands.
If you’d like to go a bit further and try hand acupressure, here’s a guide to specific points.
The rest of my 10 quick and easy self-care tips are in the next post. Be sure and check them out!